Nutrition

Quantity

Shifts within our internal physiological environment such as changes in our hormones, gastric transit time and metabolic rate can influence how much we eat (1). In addition, our external environment such as martial or socioeconomic status, education, stress (1) and social media can also impact our eating habits. Furthermore, our internal mental processing such as our diet related attitudes, beliefs and need for different level of convenience can impact what foods we reach for (1) and how often.

A modern problem that our young people face is social media and its influence on their eating habits. The Mental Health Foundation has stated that 4 in 10 teenagers have said images on social media has caused them to worry about their body image. 35% of British teenagers had stopped eating at some point or restricted their diet due to worrying about their body image. Talking positively about our bodies and having frank conversation about the images and ideas society is asking us to take on board can help combat these problems. Eating together is a great setting for such a conversation where our children can both see and hear our message.

Quality

What is the quality of food that we put in our bodies? There are potentially socioeconomic (2), cultural, food literacy (3) and health literacy (3) factors that contribute to our ability to afford or choose healthy options.  Furthermore, busy lifestyles, lack of knowledge on healthy food preparations and life’s challenging chapters can lead us towards processed and ultra processed foods (3).

Emerging animal and human studies have shown that food and drinks that are high in sugar, salt or fat [usually processed and ultra processed foods and drinks] can shift our preferences (4,5) and bias us towards them. This is due to sensitivity and intensity of our taste sensations changing with our diet composition (6).

Practising moderation with ultra processed and processed foods

Moderation plays a key role in maintaining a balanced diet, particularly when it comes to processed and ultra-processed foods. These foods often lack essential nutrients, which means that overconsuming them can leave the body searching for alternative sources of nourishment. By being mindful about how much of these foods we include in our diets, we support our bodies in obtaining the nutrients they need and help to prevent the tendency to overeat in pursuit of satisfaction.

What can we do against these ever changing external and internal factors?

There is no specific food fad or diet that holds the answer. However, practicing awareness when choosing, preparing and eating can help to increase food satisfaction and pleasure but also improves hunger and satiety awareness (7). You are also more likely to choose foods that are better for you if you use awareness.

Engaging your senses: The practice of mindful eating

 Mindful eating involves engaging all five senses—sight, smell, taste, touch, and hearing—to be genuinely present with your food. This practice means paying close attention to the food in front of you, consciously noticing any thoughts or emotions that surface during both the preparation and eating process. By doing so, you become more aware of your internal responses and the cues your body provides about hunger and fullness.

Initially, adopting mindful eating may feel challenging. It is important to recognise that the intention is not to eat in this manner at every meal, as circumstances may not always allow for it. Rather, mindful eating is about gradually developing new habits around food—habits that foster a deeper connection to your body and its needs, even amidst constantly shifting internal and external influences.

How can you eat more mindfully?

Slow down

Eating at a slower pace gives your body the necessary time to register feelings of fullness. The hormone leptin, which signals to your brain that you are full, takes approximately 20 minutes to be released from your tissues and reach your brain. By slowing down during meals, you allow this natural process to occur, making it easier to recognise when you are satisfied and helping to prevent overeating. Taking your time with each mouthful not only supports better regulation of your appetite, but also encourages a more mindful and satisfying eating experience.

Avoid multitasking

Avoid watching television, reading, or listening to podcasts whilst eating. These activities can divert your attention from the physical signals your body is sending, making it more difficult to recognise hunger and fullness cues.

Reflect on your thought and feelings

As you eat, take a moment to consider your thoughts and emotions. Emotional hunger typically arises suddenly, whereas physical hunger develops gradually. If you notice that you are eating in response to emotions, acknowledge this without judgement. Satisfying emotional hunger by slowly enjoying your food and engaging all your senses can help you to navigate emotional eating behaviours in a supportive way.

Food for fuel and nourishment

 Focus on eating foods that fuel and nourish your body. Pay attention to how different foods taste and observe how your body feels when you consume nutrient-poor foods compared to nutrient-rich options. Set a compassionate intention around your food choices, ensuring that you are supporting your body’s needs in a positive and mindful manner.

1. Drewnowski, A. &  Shultz, J.M.(2001). ‘ Impact of aging on eating behaviors, food choices, nutrition, and health status’ J Nutr Health Aging. 5 (2), pp 75-9.

2. Pecheya,R. & Monsivaisb, P. (2016). ‘Socioeconomic inequalities in the healthiness of food choices: Exploring the contributions of food expenditures’. Prev Med. Jul; 88,pp 203–209.

3. Vidgen, H ed (2016). Food Literacy: Key Concepts for Health and Education. London,Routledge.

4.  Bertino, M., Beauchamp, G,K., Engleman, K. (1982). ‘Long-term reduction in dietary sodium alters the taste of salt’. Am. J. Clin. Nutr 36,pp 1134–1144

5. Christina, M. E. et al. (2019). ‘High dietary sugar reshapes sweet taste to promote feeding behavior in Drosophila melanogaster’. Cell Rep. 27,pp1675–1685.e7 

6. Beauchamp, G, K. &  Peihua, J. (2015). ‘Comparative biology of taste: insights into mechanism and function’. Flavour, 4.

7.  Yu, J. et al (2020). ‘ Effects of Mindfulness-Based Intervention on the Treatment of Problematic Eating Behaviors: A Systematic Review.’ J Altern Complement Med, 26(8), pp666-679.

8.The Association of UK Dietitians Mindful Eating - BDA